The beauty of a woman is elegance, naturalness andperfection in everything. At least, every girl would like to hear such words in her address. However, in order to become an ideal, it is necessary to work long and exhaustingly on yourself, including on your figure. Of course, it's best to start creating your own unique image with correcting the problem areas. Agree, very few people like sagging flabby stomach or cellulite covering the hips. No less common problem - a weak press. Today we will consider what exercises for the upper press are most effective and effective. 
How to improve the effectiveness of classes
But before we go directly to the discussionexercises, read some of the tips with which you not only beat your laziness, but also come to the desired result, doing sports. Try to remember these recommendations whenever you start charging:
- Start a notebook where you will write down all the exercises that you are doing
Schedule a clear schedule and daily for himfollow. Exercises on the upper and lower parts of the press are required to be performed five times a week - then the result will not be expected. Someone might think that writing in such a notebook is just an empty translation of time; but, believe me, this really works. When you see what exactly you need to do to achieve the goal, exercises bring much more benefit and are performed with great pleasure.
- It is important not the number of repetitions and performed exercises, and their quality
It is better to perform with great zeal three or fourthe most difficult of exercises on the upper press, rather than lazily perform ten to fifteen other, lighter, but less effective. Press, like any other part of the body, needs constant, frequent training - be sure to remember this. Therefore, starting to play sports, do not leave classes for later and do not skip training.
- Do not sink to the floor until the end while charging - always leave your head above the floor.
Due to this simple method, all theThe exercises will prove even more effective. This allows you to keep the muscles of the press in constant tension and tone, which enhances the effectiveness of the session as a whole. At first it will seem difficult, but with time you will get used. 
Working over the top press
Considering effective complexes of exercises, we have chosen for you the simplest, but at the same time, useful.
- Lifting of the upper part of the trunk
One of the classic options for strengthening the topparts of the press. You will need a towel wrapped in a tube - place it under the waist, if you do not on the rug, but on the floor. Lay down on your back, legs bending at the knees and putting on the floor, place your hands behind your head. Raise the body, and, delayed at the top point for a couple of seconds, go back down. Here the roller helps to avoid overstraining of the back. We perform two approaches twenty times.
- The elbow stand
Exercise, effective at the expense of deepworking of the abdominal muscles, as well as the muscles of the back, shoulders and hands. To perform the stand, lay your belly on the floor, leaning on your hands, bent at the elbows. Pay attention that the hands should lie parallel to the trunk. Now lift the body, resting only on the toes and forearms. Pay attention to the fact that there was no deflection in the back, and the body was straight. In this position, you need to stay for one minute. We perform two sets of ten replicates each.
- Deflections
No less effective in working on the press thanlifting of the upper part of the trunk or elbow stand. Here you need to lie on your stomach and stretch your legs, while the toes maximally rest on the floor. Tie your hands behind your back, then inhale and lift the trunk up as high as possible. In order to maintain balance, press your feet closer to the floor. In this position, take ten breaths, then sink down. Two approaches are required, each with twelve repetitions.
- Letter T
Continuing to consider the best of the exercises onupper press, it is worth remembering about the "Letter T". When it is performed, the whole body is involved, it is important to keep the balance. If you can do this exercise the first time, then your physical training is admirable. "Letter T" is performed as follows: Lie face to the floor, then rise, lean on extended arms and toes. First, transfer the weight to the left arm, unfolding the trunk, and lifting your right hand over yourself so that the body with your hands resembles the letter T. Try to stay in this position for a couple of seconds, then return to the starting position. Repeat twenty times for each side.
- Backward slopes
Exercise performed while sitting. Bend your legs, put them on the floor, straightening your back. Hands stretch out in front of you. First of all, you need to strain the abdominal muscles, then deviate backwards (create an angle of forty-five degrees). At the same time, bend your hands, and fingers clench your fists. Imagine that you are holding the rope that passes before you. Hold on for a while in this position and return to the starting position. Exercise requires ten repetitions.
- Impacts
Exercise with a dumbbell. In the right hand, take a dumbbell and lift its top. Note that your elbow is approximately at the ear level. Now take one step with your left foot and slowly go down - the thigh should be parallel to the floor. Return to the starting position. It is necessary to perform two approaches, twelve to fifteen repetitions in each. Try to break between how to perform exercises, to restore breathing - your muscles need rest. Initially, do two or three slow inhalations, feeling how the press is compressed. Then breathe freely until calm breathing is restored. Initially, the exercises may seem complicated, but when you get used to it, it will not be difficult for you to make even more repetitions and approaches, why the already effective exercises will give even greater results.
A few words of farewell
Despite the fact that these exercises for the upperthe press is quite simple, it does not prevent you from becoming a possessor of a sexy, beautiful and strong press. You can safely walk along the beach, not ashamed of the flaws of your body - they simply will not be! The complex of the exercises presented above is good because it is specially designed for those involved in the home, so it will not be difficult to perform them even for beginners. It is very important that you work on yourself constantly. Agree, beauty and health are the main gifts of nature, which are especially valuable for each girl. Try to eat rationally, take care of your face and body, love yourself - and you will notice that your reflection in the mirror will like you much more!
